My mid-term goal for now is to reach a body fat of <15%. To reach this goal, I've set goals within that goal:
- Run 3 miles without stopping
- Run 3 miles under 30 minutes
- Resistance training 3x a week
- Caloric deficit of 500 calories a day
I've been doing a lot of reading and from what I've learned, your body can either gain muscle or lose fat, you can't physically do both. That blew my mind. To gain muscle (or fat), you need to consume more calories than you burn. Knowing this, I will focus on fat loss first. So how many calories do I need to eat and burn? First I calculated my basal metabolic rate (BMR) which is essentially how many calories your body needs to function. The Harris Benedict formula then calculates your daily calorie requirement based on your level of activity. Sounds confusing? I just plugged in the numbers to a BMR calculator. Based on that, here is what I'm aiming for:
Daily requirement = 2135 calories
1 pound of fat = 3500 calories
So with diet alone, all I have to do is eat 500 calories less a day and I will lose 1 pound a week.
Daily intake goal = 1635 calories
But that sounds crazy low and I'm not about to starve myself either so that's where exercise comes in. I'll probably end up eating 2000 calories a day and with exercise daily, that would burn an extra 200-400 calories (depending on how hard I go). And resistance training is a must or else that weight loss will be at the cost of losing muscle.
So did you read all of this crap? Nothing funny or interesting... just a lot of new stuff I learned and thought I'd share. But I can't go out like that so here's something that I thought was hilarious. Lynn's first (and last) time giving Jacob a haircut:
|Before. Hair in his eyes but all smiles.|
|After. The dreaded bowl cut.|